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Nutritional Facts: Zesty Orzo Salad

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/2 lb (228g)
orzo pasta
4 ounces (125g)
fresh spinach
4 ounces (120g)
feta
1/2 cup (80g)
red onions
1/2 cup (75g)
red bell peppers
1 (6g)
serrano peppers
4 (12g)
garlic cloves
3 tablespoons (26g)
capers
1/2 cup (67g)
kalamata olives
1/4 cup (15g)
fresh parsley
1/2 cup (108g)
olive oil
1/4 cup (61g)
lemon juice
1 (58g)
lemons
2 tablespoons (30g)
Dijon mustard
1 teaspoon (0g)
oregano
1 teaspoon (1g)
basil
1 to taste (0g)
salt and pepper
Total 1 serving
Alanine (g) 1.0 0.2 0.8 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 2 0
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Arginine (g) 1.1 0.2 0.6 0.1 0.0 n/a 0.1 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 2 0
Ash (g) 2.0 2.1 6.3 0.3 0.4 0.1 0.2 2.1 1.5 0.3 0.0 0.1 0.2 1.1 0.0 0.0 n/a 17 3
Aspartic acid (g) 1.4 0.3 0.9 0.1 0.2 n/a 0.1 n/a 0.1 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 3 1
Beta-sitosterol n/a n/a n/a n/a n/a 0.2 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Calcium (mg) 47.9 123.7 593.7 18.4 5.2 0.7 21.7 10.3 59.1 20.7 1.1 3.7 15.1 17.4 5.3 1.6 n/a 946 158
Calories 845.9 28.7 317.9 32.0 23.1 2.0 17.9 5.9 77.3 5.4 954.7 13.4 16.8 20.1 0.9 0.2 n/a 2,362 394
Calories (kj) 3,540.8 121.2 1,328.2 132.8 96.1 8.2 74.8 24.8 323.2 22.7 3,994.9 55.5 70.2 83.4 3.7 0.8 n/a 9,881 1,647
Campesterol n/a n/a n/a n/a n/a 0.1 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Carbohydrates (g) 170.2 4.5 4.9 7.5 4.5 0.4 4.0 1.3 4.2 0.9 0.0 4.2 5.4 1.6 0.2 0.0 n/a 214 36
Cholesterol (mg) 0.0 0.0 107.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 107 18
Copper (mg) 0.7 0.2 0.0 0.0 0.0 0.0 0.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 1 0
Cystine (g) 0.6 0.0 0.1 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 1 0
Dietary Fiber (g) 7.3 2.7 0.0 1.4 1.6 0.2 0.3 0.8 2.2 0.5 0.0 0.2 1.6 1.0 0.1 0.0 n/a 20 3
Folate (mcg) 540.4 242.4 38.5 15.2 34.3 1.4 0.4 5.9 0.0 22.8 0.0 12.2 6.4 2.1 0.8 0.6 n/a 923 154
Folate, DFE (mcg) 891.5 242.4 38.5 15.2 34.3 1.4 0.4 5.9 0.0 22.8 0.0 12.2 6.4 2.1 0.8 0.6 n/a 1,274 212
Folate, food (mcg) 41.0 242.4 38.5 15.2 34.3 1.4 0.4 5.9 0.0 22.8 0.0 12.2 6.4 2.1 0.8 0.6 n/a 424 71
Folic acid (mcg) 499.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 499 83
Fructose (g) 0.3 0.2 n/a 1.0 1.7 n/a n/a n/a n/a n/a n/a 0.7 n/a 0.1 0.0 0.0 n/a 4 1
Galactose (g) 0.0 0.1 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Glucose (dextrose) (g) 0.3 0.1 n/a 1.6 1.4 n/a n/a n/a n/a n/a n/a 0.6 n/a 0.1 0.0 0.0 n/a 4 1
Glutamic acid (g) 10.5 0.4 2.9 0.2 0.2 n/a 0.1 n/a 0.1 0.0 0.0 n/a n/a 0.2 0.0 0.0 n/a 15 2
Glycine (g) 1.0 0.2 0.1 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 1 0
Histidine (g) 0.7 0.1 0.5 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 1 0
Hydroxyproline (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a 0 0
Iron (mg) 7.5 3.4 0.8 0.2 0.3 0.1 0.2 0.4 2.2 0.9 0.6 0.0 0.3 0.5 0.1 0.0 n/a 18 3
Isoleucine (g) 1.2 0.2 1.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 2 0
Lactose (g) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 0 0
Leucine (g) 2.3 0.3 1.7 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 4 1
Lysine (g) 0.7 0.2 1.5 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 3 0
Magnesium (mg) 120.8 98.7 22.9 8.0 8.9 1.3 3.0 8.5 2.7 7.5 0.0 3.7 4.6 14.7 0.9 0.6 n/a 307 51
Maltose (g) 4.5 0.0 n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 0.0 n/a 4 1
Manganese (mg) 2.1 1.1 0.0 0.1 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a 4 1
Methionine (g) 0.3 0.1 0.4 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 1 0
Monounsaturated Fat (g) 0.4 0.0 5.6 0.0 0.0 0.0 0.0 0.0 5.3 0.0 78.8 0.0 0.0 0.8 0.0 0.0 n/a 91 15
Niacin (mg) 16.4 0.9 1.2 0.1 0.7 0.1 0.1 0.2 0.0 0.2 0.0 0.1 0.1 0.2 0.0 0.0 n/a 20 3
Pantothenic acid (mg) 1.0 0.1 1.2 0.1 0.2 0.0 0.1 0.0 0.0 0.1 0.0 0.1 0.1 0.1 0.0 0.0 n/a 3 1
Phenylalanine (g) 1.5 0.2 0.8 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 3 0
Phosphorus (mg) 430.9 61.2 405.8 23.2 19.4 2.4 18.4 2.6 2.0 8.7 0.0 4.9 9.3 31.8 0.5 0.5 n/a 1,022 170
Phytosterols n/a 11.2 n/a 12.0 n/a 0.4 n/a 12.4 n/a 0.8 238.7 n/a n/a n/a 0.7 n/a n/a 276 46
Polyunsaturated Fat (g) 1.3 0.2 0.7 0.0 0.1 0.0 0.0 0.1 0.6 0.0 11.4 0.0 0.1 0.3 0.0 0.0 n/a 15 2
Potassium (mg) 508.4 697.3 74.7 116.8 157.2 18.6 48.1 10.3 5.4 83.1 1.1 62.8 80.0 41.4 4.2 2.6 n/a 1,912 319
Proline (g) 3.6 0.1 1.7 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 6 1
Protein (g) 29.7 3.6 17.1 0.9 0.7 0.1 0.8 0.6 0.6 0.4 0.0 0.2 0.6 1.3 0.0 0.0 n/a 57 9
Retinol (mcg) 0.0 0.0 150.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 151 25
Riboflavin (mg) 0.9 0.2 1.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Saturated Fat (g) 0.6 0.1 18.0 0.0 0.0 0.0 0.0 0.1 1.0 0.0 14.9 0.0 0.0 0.1 0.0 0.0 n/a 35 6
Selenium (mcg) 144.1 1.2 18.1 0.4 0.1 0.0 1.7 0.3 0.6 0.0 0.0 0.1 0.2 9.9 0.0 0.0 n/a 177 29
Serine (g) 1.4 0.1 1.4 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 3 1
Sodium (mg) 13.7 98.7 1,343.8 3.2 3.0 0.6 2.0 764.7 493.9 8.4 2.2 0.6 1.2 340.5 0.1 0.0 n/a 3,077 513
Starch (g) 142.4 n/a n/a 0.0 0.0 n/a n/a n/a n/a n/a n/a 0.0 n/a 0.2 n/a n/a n/a 143 24
Stigmasterol n/a n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Sucrose (g) 1.1 0.1 n/a 0.8 0.0 n/a n/a n/a n/a n/a n/a 0.3 n/a 0.1 0.0 0.0 n/a 2 0
Sugar (g) 6.1 0.5 4.9 3.4 3.1 0.2 0.1 0.1 0.0 0.1 0.0 1.5 1.5 0.3 0.0 0.0 n/a 22 4
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 0 0
Thiamin (mg) 2.0 0.1 0.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 n/a 3 0
Threonine (g) 1.1 0.2 0.8 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 2 0
Tocopherol, alpha (mg) 0.3 2.5 0.2 0.0 1.2 0.0 0.0 0.2 1.1 0.1 15.5 0.1 0.1 0.1 0.1 0.0 n/a 22 4
Tocopherol, beta (mg) 0.1 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.1 n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, delta (mg) 0.0 0.0 n/a 0.0 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 0 0
Tocopherol, gamma (mg) 2.0 0.2 n/a 0.0 0.1 n/a n/a n/a 0.0 0.1 0.9 n/a n/a 0.6 0.1 0.0 n/a 4 1
Total Fat (g) 3.4 0.5 25.6 0.1 0.2 0.0 0.1 0.2 7.2 0.1 108.0 0.1 0.2 1.2 0.0 0.0 n/a 147 25
Trans-monoenoic Fat (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
TransFatty acids (g) 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0.0 0.0 n/a n/a 0 0
Tryptophan (g) 0.4 0.0 0.2 0.0 0.0 n/a 0.0 n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 1 0
Tyrosine (g) 0.6 0.1 0.8 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 0.0 n/a 2 0
Valine (g) 1.3 0.2 1.3 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 n/a n/a 0.1 0.0 0.0 n/a 3 1
Vitamin A, IU (IU) 0.0 11,717.5 508.2 1.6 2,332.6 57.2 1.1 35.6 270.8 1,263.6 0.0 3.7 12.8 21.3 5.7 46.8 n/a 16,278 2,713
Vitamin A, RAE (mcg) 0.0 586.1 150.5 0.0 117.0 2.9 0.0 1.8 13.4 63.2 0.0 0.0 0.6 1.2 0.3 2.3 n/a 939 157
Vitamin B-12 (mcg) 0.0 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Vitamin B-6 (mg) 0.3 0.2 0.5 0.1 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 2 0
Vitamin C (mg) 0.0 35.1 0.0 5.9 95.1 2.7 3.7 1.1 0.6 20.0 0.0 23.6 30.7 0.5 0.0 0.2 n/a 219 37
Vitamin D (IU) 0.0 0.0 19.3 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 n/a 19 3
Water (g) 22.6 114.2 66.5 71.3 68.7 5.5 7.0 21.6 53.8 13.2 0.0 56.3 51.6 24.8 0.0 0.8 n/a 578 96
Zinc (mg) 3.2 0.7 3.5 0.1 0.2 0.0 0.1 0.1 0.1 0.2 0.0 0.0 0.0 0.2 0.0 0.0 n/a 8 1

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